What is the healthiest deli cheese to eat? A Guide to Nutrient-Rich Options

October 6, 2025 •

5 min read

Swiss cheese contains only about 53 mg of sodium per ounce, making it a strong low-sodium contender at the deli counter. When you ask, “What is the healthiest deli cheese to eat?”, the answer depends on your individual nutritional needs and health goals. A deli choice should be judged by more than just taste, considering its fat, sodium, and protein content.

Quick Summary

This guide compares popular deli cheeses to help you choose the best option for your dietary needs. It examines Swiss, fresh mozzarella, and provolone, focusing on their nutritional profiles regarding saturated fat, sodium, and protein.

Key Points

Swiss cheese is a top contender: It is notably low in sodium and lactose while being high in protein and calcium, making it an excellent choice for many diets.
Fresh mozzarella is a lower-fat option: Fresh and part-skim mozzarella versions are significantly lower in fat and calories than many aged cheeses, providing good protein and calcium.
Reduced-fat versions are beneficial: For cheeses like provolone or cheddar, choosing a reduced-fat or part-skim variety is a simple way to decrease saturated fat intake.
Check sodium content carefully: Many deli cheeses use salt for preservation. Read nutrition labels to find lower-sodium brands or opt for naturally low-sodium types like Swiss.
Portion control is key: Even with healthy cheese, calories add up. Stick to one or two thin slices to manage your intake effectively.
Consider alternatives for high protein: While not always available at the deli counter, cottage cheese is one of the highest-protein cheese options and can be a fantastic, versatile choice.

When standing at the deli counter, the number of cheese options can be overwhelming, especially when trying to make a health-conscious choice. The term “healthy” is subjective and can be defined differently depending on your dietary priorities, such as reducing sodium, lowering saturated fat, or increasing protein intake. The best approach is to compare the nutritional profiles of common deli cheeses to find the one that best fits your needs, without sacrificing flavor.

The Metrics of Healthy Deli Cheese

To determine which cheese is the healthiest, it's important to look at a few key nutritional factors. These metrics help provide a clearer picture of the overall health impact of your deli selection. Focusing on low sodium, low saturated fat, and high protein content are generally considered the most important aspects for most people.

Low Sodium

Many aged and processed cheeses are packed with sodium, primarily used as a preservative and flavor enhancer. High sodium intake is linked to increased blood pressure and heart disease risk. If managing your sodium is a priority, fresh cheeses or certain hard cheeses are the way to go. Reading the nutrition label is critical, as sodium can vary significantly between brands, even within the same type of cheese.

Low Saturated Fat

While cheese can be a source of healthy fats, many varieties are high in saturated fat. The U.S. Dietary Guidelines recommend limiting saturated fat intake. Fortunately, many manufacturers offer part-skim or reduced-fat versions of popular cheeses, allowing you to enjoy the flavor with fewer calories and less fat.

High Protein

Protein is essential for muscle building, tissue repair, and creating a feeling of fullness, which can aid in weight management. Some cheeses are particularly rich in protein, helping to boost the nutritional value of a sandwich or snack. Cottage cheese, while not a sliced deli cheese, is one of the highest protein cheeses available. For sliceable options, Swiss and mozzarella offer a good protein punch.

Top Contenders for the Healthiest Deli Cheese

While there is no single "healthiest" winner for everyone, certain deli cheeses consistently offer better nutritional value in key areas.

Swiss Cheese

Known for its signature holes, Swiss cheese is a superb option for those watching their sodium intake, with significantly less sodium than many other hard cheeses. It is also a good source of high-quality protein and calcium, supporting bone health and muscle mass. As a bonus, it is naturally low in lactose, making it easier for some people with lactose intolerance to digest. Some studies also suggest it contains probiotics that may aid gut health.

Fresh Mozzarella

This soft, fresh cheese is prized for its lower sodium and fat content compared to aged, harder cheeses. Part-skim versions are even lower in total and saturated fat, making them an excellent choice for a low-fat diet. Mozzarella is also a good source of protein, calcium, and phosphorus. Its mild flavor makes it incredibly versatile, working well in both cold sandwiches and melted dishes.

Provolone Cheese

Standard provolone is higher in sodium and fat than Swiss or fresh mozzarella. However, many delis carry a reduced-fat provolone, which can be a good compromise for those who prefer its specific flavor and melting properties. It still provides a decent amount of protein and calcium, but it is important to check the label for reduced-fat and lower-sodium options when available at the deli counter.

Colby-Jack Cheese

A popular blended cheese, Colby-Jack has a moderate nutritional profile but generally contains more fat and sodium than Swiss or fresh mozzarella. For example, one ounce contains around 170-190mg of sodium, compared to Swiss cheese's ~53mg. It is not the top choice for those prioritizing low fat or sodium, but it remains a tasty option to enjoy in moderation.

Deli Cheese Alternatives to Consider

Feta: While often higher in sodium due to being preserved in brine, its strong flavor means a little goes a long way, helping with portion control. It is also lower in calories than many other cheeses.
Goat Cheese: This tangy, soft cheese has a higher concentration of short-chain fatty acids, making it easier to digest for some. It can be a healthier, lower-calorie option than many cow's milk cheeses.
Cottage Cheese: While not typically found at the deli counter for slicing, low-fat cottage cheese is one of the best high-protein, low-fat options available. It can be enjoyed on its own or blended into sauces.

Comparison of Common Deli Cheeses

To make an informed choice, here is a quick comparison table showing approximate nutritional values per 1-ounce (28g) serving.


Cheese Type	Calories	Fat (g)	Sodium (mg)	Protein (g)
Swiss	106	7.8	53	7.5
Fresh Mozzarella	85	6	138	6
Reduced-Fat Provolone	80	5.9	210	7
Colby-Jack	110	9	190	6

Tips for Choosing the Healthiest Deli Cheese

Making a good decision at the deli counter is easy with these simple tips.

Always read the label: Pay attention to the nutrition facts, especially the sodium and fat content, as values can vary by brand and processing.
Look for part-skim or reduced-fat options: Many popular deli cheeses like mozzarella and provolone are available in these healthier versions.
Focus on portion control: Even the healthiest cheese is calorie-dense. Keep your portion size to one or two slices per sandwich to keep your intake in check.
Prioritize minimally processed cheese: Opting for fresher, less processed cheeses can often mean lower sodium and fewer additives.
Combine for flavor: Use a small amount of a more flavorful, higher-sodium cheese like feta or parmesan along with a milder, lower-sodium cheese to get the taste you want without excess salt.

Conclusion

Ultimately, the healthiest deli cheese is the one that best fits your overall nutritional goals. For those looking to minimize sodium and saturated fat while maximizing protein, Swiss cheese and fresh mozzarella are consistently top-tier choices. However, moderation is key for all cheese varieties. By being mindful of nutrition labels, portion sizes, and your personal dietary needs, you can make an educated choice at the deli counter that contributes to a balanced and healthy diet.

For more detailed information on nutrition in dairy products, you can review the USDA's MyPlate guidelines.

Frequently Asked Questions

Generally, Swiss cheese is considered a healthier deli choice than standard provolone. Swiss contains significantly less sodium and often has a lower fat content, while also being a strong source of protein and calcium.

Swiss cheese is a great high-protein deli option, offering approximately 7.5 grams of protein per ounce. For those not focused solely on slices, low-fat cottage cheese is one of the highest-protein cheeses available.

Fresh, part-skim mozzarella is one of the lowest-fat deli cheeses. Many delis also offer reduced-fat versions of cheeses like provolone and cheddar, which are lower in fat than their full-fat counterparts.

Some people with lactose intolerance can tolerate certain aged cheeses better. Swiss cheese, for example, is naturally low in lactose. It is still advisable for individuals with intolerance to test small amounts and consult a doctor or dietitian.

Deli and processed cheeses are often high in sodium because salt is used both to add flavor and as a preservative to prevent bacterial growth. This is especially true for harder, aged cheeses. Reading labels and choosing naturally low-sodium options is recommended.

Processed American cheese is not generally considered a healthy option due to its higher sodium and saturated fat content. However, low-fat versions are available that can fit into a healthy diet when consumed in moderation.

To reduce sodium, use Swiss cheese, fresh mozzarella, or low-sodium varieties of other cheeses. You can also use a strong-flavored cheese like feta sparingly and add fresh vegetables to enhance flavor without excess salt.